The Little Abs Workout Book

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Bird Dog. The first few reps may leave you feeling a little awkward and off balance, but the more you do them, the more control you'll have," Clayton and Rees explain. Extend left leg behind body without arching back. Hold for 10 seconds then return to start. Do 3 sets of 10 reps on each side. Squat to Cross Body Twist.

You're engaging your biggest muscle groups your glutes and legs while firing up your core and strengthening your obliques," Clayton and Rees say. Hold one medium-weight dumbbell on right shoulder and stand tall with feet hip-width distance apart. Push through heels to stand tall and twist torso bringing right elbow to meet left knee. Do 15 reps then switch sides. Repeat for 3 sets. Stand tall with feet hip-width apart and hold one medium-weight dumbbell to the outside of right hip.

If you want a strong core and are training for muscular endurance, use little or no weight and go for more reps. Train your abs three to five times a week allowing rest days in between for recovery and growth according to the University of New Mexico. The harder you work, the faster you'll see results.

If you want a toned midsection, you have to exercise all of the core muscles including your abs, lower back, obliques, hips, glutes and even upper thighs. This will allow you to develop a full six-pack as well as a balanced waistline. You can't do this with crunches alone, since crunches only target the front and sides of your stomach. Include planks, side planks, side bends, hyper-extension exercises, stability ball knee ins and squats in your core routine to see your six-pack sooner. When it comes to the amount of time it takes to see your abs when strength training your midsection, genetics definitely play a role.

Your genes determine your body type including how much body fat you have and where your body tends to store that fat. Some people may have a lower percentage of body fat but tend to carry it more in their midsection and hips. This can make it take longer to see a firm stomach.

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Genetics also determine your ability to build muscle. Some people build muscle bulk more easily, while others may gain muscle endurance before they gain size and definition. Remember to not rush in completing your reps. Improve your lower back strength with this move. However, it's also more than that as the exercise also develops your glutes, hamstrings, and the entire spine region. Develop muscle strength with this super move.

20 Core Exercises Top Trainers Swear By

This exercise is perfect for toning your legs and arms simultaneously. This is a modified version of the regular clamshells workout move. The benefits you can reap from this exercise include toning your outer thighs and glutes region, hip strength, and stability of the pelvic muscles. You don't have to go to the gym to improve the tone and size of your calves.


With this exercise, you're developing the calf region even while you're at home. The legs are an important region of the body. Accomplish this set of site-specific exercises to strengthen this area for better balance and mobility. Get a toned butt without the hassle of squat exercises. It is one of the most effective exercise routine that gets your shapes up your behind. This exercise gives your glutes the best form.

Moreover, it stabilizes your hips, giving you the freedom to move! Despite its intimidating name, this move is friendly for beginners looking for a workout that develops their triceps region.

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It is an effective exercise for gaining strength in your upper arms. Do this basic exercise move minus the dumbbells. It's a great way to tone and strengthen arm muscles. As a part of a whole-body exercise routine, the resisted pushup targets your back, chest, and arms. Try shortening the length of the band for a more challenging and faster fat-burning move.

6 Best Ab Workouts for Women - At-Home Abs Exercises

The primary target of this exercise is your triceps. In addition, your shoulders, forearms, and chest get a workout, too. It is an ideal workout for beginners. Add face pulls to your regular routine to offset the vertical and horizontal presses you put in during workouts.

This move is great for improving your posture. Totally unexpected benefit, right? Enhance your strength and improve your overall body performance with this workout that targets your triceps.

It helps stabilize your shoulder and aids your balance. Resistance bands are great for abs training. This routine pairs the band with Pilates moves for the ultimate ab workout. Remember to breathe the Pilates way as you do the parts. Make sure that when you are doing crunches you are targeting more than just your abs region.

This move ensures that you reach the fitness target you're aiming for. Burn those abdominal fats away with this workout. Simultaneously, you can develop the muscles and strengthen your ab region. Strengthen your core and train the muscles of your upper back with this exercise. Strong muscles between help you do chest presses and pushups more efficiently. Build a stronger core with this exercise. It's a simple yet intense move that blasts abdominal fat quickly. Because resistance bands are so portable, you'll be able to stay on top form even when you travel.

This move focuses on the muscles of your upper body but also engages your lower body with challenging stances. Challenge your muscles with this workout routine to achieve your fitness goals. admin